Sub-1:45 half marathon training plan

By Eli Fayerman, running coach and founder of Running Schedule · Updated October 13, 2026

This free 12-week plan takes a runner from about 25 miles a week to a half marathon under 1:45. It builds for seven weeks, holds a peak block for three, then tapers for two. Every week and every session is below.

For runners with a recent 10K around 47:30 who want to break 1:45 in the half marathon.

Built for a runner who already runs about 25 mi a week on 5 days and has been running for 4 years. The plan follows principles from published training research, and its numbers are benchmarked against widely used published plans.

Your race date, your running days, and a plan that adjusts when you miss a run. Create my plan

How long is the plan?

The plan runs 12 weeks, race week included. Weeks 1 to 7 build your mileage, with an easier week in week 5. Weeks 8 to 10 are the peak block, and the last two weeks taper so you reach the start line fresh.

How many miles a week?

It starts at about 25 miles a week on five days and adds 2 to 4 miles a week. After the easier week in week 5, the build picks up where it left off. Mileage reaches 43 miles in week 8 and stays between 39 and 43 through week 10.

What is the longest run?

The longest run is 15 miles, first in week 8. Long runs in weeks 7 to 10 finish with a stretch at goal pace, 8:01 per mile, building to 6.2 miles at that pace. The rest, including the taper week, are at easy pace.

What if I miss a run?

A missed run is not made up later. Doubling up to catch up is the sudden jump in mileage the plan is built to avoid. In the plan you create, the schedule re-plans from the runs you actually did and tells you why in one sentence.

The schedule, week by week

Distances in mi · km

This is the full plan for the runner described above. Yours is built from your own race date, running days and current mileage, and it changes as you train.

Weekly volume

A 12-week plan: Build weeks 1 to 7, Peak weeks 8 to 10, Taper weeks 11 to 12. The biggest week is week 8, 43 mi.

Build wk 1–7Peak wk 8–10Taper wk 11–12 Cutback week Race (13 mi)
Weekly volume as a list
Week 1Build25 mi
Week 2Build27 mi
Week 3Build30 mi
Week 4Build33 mi
Week 5Build, cutback30 mi
Week 6Build36 mi
Week 7Build40 mi
Week 8Peak43 mi
Week 9Peak39 mi
Week 10Peak43 mi
Week 11Taper30 mi
Week 12Taper17 mi

Week 1

Build 25 mi long run 8.1 mi

Easy days marked with strides end with six 20-second pick-ups. They keep your legs used to speed alongside the harder sessions.

  1. Tue easy 4 mi at easy pace, conversational the whole way. ~40 min
  2. Wed 4.7 mi with 2 x 1.2 mi at 8:00/mi as cruise intervals. ~41 min
  3. Thu easy 4 mi at easy pace, conversational the whole way. ~40 min
  4. Fri easy 4 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~39 min
  5. Sun long 8.1 mi all at easy pace. ~1 h 20

Week 2

Build 27 mi long run 9.3 mi
  1. Tue easy 4.3 mi at easy pace, conversational the whole way. ~43 min
  2. Wed 4.7 mi with 4 x 0.5 mi at 7:11/mi and jog recoveries. ~41 min
  3. Thu easy 4.3 mi at easy pace, conversational the whole way. ~43 min
  4. Fri easy 4.7 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~45 min
  5. Sun long 9.3 mi all at easy pace. ~1 h 32

Week 3

Build 30 mi long run 11 mi
  1. Tue easy 4.7 mi at easy pace, conversational the whole way. ~46 min
  2. Wed 5 mi with 2 x 1.5 mi at 8:00/mi as cruise intervals. ~43 min
  3. Thu easy 4.7 mi at easy pace, conversational the whole way. ~46 min
  4. Fri easy 5 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~48 min
  5. Sun long 11 mi all at easy pace. ~1 h 44

Week 4

Build 33 mi long run 12 mi
  1. Tue easy 5.3 mi at easy pace, conversational the whole way. ~52 min
  2. Wed 5.3 mi with 5 x 0.5 mi at 7:11/mi and jog recoveries. ~45 min
  3. Thu easy 5.3 mi at easy pace, conversational the whole way. ~52 min
  4. Fri easy 5.3 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~51 min
  5. Sun long 12 mi all at easy pace. ~1 h 56

Week 5

Build Cutback 30 mi long run 8.7 mi

Cutback week: volume drops so the weeks of work before it can settle.

  1. Tue easy 5.3 mi at easy pace, conversational the whole way. ~52 min
  2. Wed 5.3 mi with 2 x 1.5 mi at 8:00/mi as cruise intervals. ~46 min
  3. Thu easy 5.3 mi at easy pace, conversational the whole way. ~52 min
  4. Fri easy 5.3 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~51 min
  5. Sun long 8.7 mi all at easy pace. ~1 h 26

Week 6

Build 36 mi long run 13 mi

Interval reps get longer from this week: the block is a third through.

  1. Tue easy 5.6 mi at easy pace, conversational the whole way. ~55 min
  2. Wed 6.2 mi with 5 x 0.6 mi at 7:11/mi and jog recoveries. ~53 min
  3. Thu easy 5.6 mi at easy pace, conversational the whole way. ~55 min
  4. Fri easy 5.6 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~54 min
  5. Sun long 13 mi all at easy pace. ~2 h 09

Week 7

Build 40 mi long run 14 mi
  1. Tue easy 6.2 mi at easy pace, conversational the whole way. ~1 h 01
  2. Wed 6.5 mi with 3 x 1.3 mi at 8:00/mi as cruise intervals. ~57 min
  3. Thu easy 6.2 mi at easy pace, conversational the whole way. ~1 h 01
  4. Fri easy 6.5 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~1 h 03
  5. Sun long 14 mi 12 mi easy, then finish with 2.5 mi at (8:01/mi). ~2 h 16

Week 8

Peak 43 mi long run 15 mi

A second quality session joins the week from this week: the block is two thirds through.

  1. Tue 7.1 mi with 6 x 0.6 mi at 7:11/mi and jog recoveries. ~1 h 00
  2. Wed easy 7.1 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~1 h 09
  3. Thu easy 7.1 mi at easy pace, conversational the whole way. ~1 h 10
  4. Fri 7.1 mi with 4 x 1.1 mi at 8:00/mi as cruise intervals. ~1 h 02
  5. Sun long 15 mi 11 mi easy, then finish with 3.7 mi at (8:01/mi). ~2 h 20

Week 9

Peak 39 mi long run 12 mi

A lighter week between the block's long weeks: 39 mi rather than 43 mi, and the long run steps back.

  1. Tue 6.8 mi with 3 x 1.3 mi at 8:00/mi as cruise intervals. ~1 h 00
  2. Wed easy 6.5 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~1 h 03
  3. Thu easy 6.5 mi at easy pace, conversational the whole way. ~1 h 04
  4. Fri 6.8 mi with 5 x 0.6 mi at 7:11/mi and jog recoveries. ~59 min
  5. Sun long 12 mi 7.5 mi easy, then finish with 5 mi at (8:01/mi). ~1 h 53

Week 10

Peak 43 mi long run 15 mi
  1. Tue 7.1 mi with 6 x 0.6 mi at 7:11/mi and jog recoveries. ~1 h 00
  2. Wed easy 7.1 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~1 h 09
  3. Thu easy 7.1 mi at easy pace, conversational the whole way. ~1 h 10
  4. Fri 7.1 mi with 4 x 1.1 mi at 8:00/mi as cruise intervals. ~1 h 02
  5. Sun long 15 mi 8.7 mi easy, then finish with 6.2 mi at (8:01/mi). ~2 h 15

Week 11

Taper 30 mi long run 8.7 mi
  1. Tue easy 5.3 mi at easy pace, conversational the whole way. ~52 min
  2. Wed 5.6 mi with 3 mi steady at 8:00/mi. ~49 min
  3. Thu easy 5.3 mi at easy pace, conversational the whole way. ~52 min
  4. Fri easy 5.6 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~54 min
  5. Sun long 8.7 mi all at easy pace. ~1 h 26

Week 12

Taper 31 mi

Race week: the work is done, so keep it short and easy until race day.

  1. Tue easy 4.3 mi at easy pace, conversational the whole way. ~43 min
  2. Wed easy 4.3 mi at easy pace, conversational the whole way. ~43 min
  3. Thu easy 4.3 mi at easy pace, conversational the whole way. ~43 min
  4. Fri easy 4.3 mi at easy pace, conversational the whole way. ~43 min
  5. Sun race 13 mi Race day: the half marathon you have been training for.

Create my plan

This is a training plan, not medical advice. Check with a doctor before starting if you have an injury or a health condition.